• Jenn

Oven “Fried” Fish

Recently, my husband got very sick and we had to adjust to a fat free and low calorie diet. I don’t like making 5 things for dinner.  So, I basically tried to find things I could make that we all could eat,  still tasted good and followed my husband’s very strict diet. This was a version of “fried” fish that my dad gave me the idea to do. I changed it up a bit, but the basic idea was from him. I also made a low fat tarter sauce, because my husband cannot have fish with out tarter sauce. 🙂 We used catfish, but you can use pretty much any type of white fish you would like. Enjoy!


  1. 2 (8 oz) pieces of white fish

  2. 1 cup Panko

  3. 1 tsp. chopped parsley

  4. 1/4 cup all purpose flour

  5. 1 tsp. garlic powder

  6. 1 tsp. onion powder

  7. 1/2 tsp. salt

  8. 1/4 tsp. pepper

  9. 1 egg

  10. 2 tbsp. non-fat milk

Preheat your oven to 450°F. Prep your 3 different dipping mixtures into 3 different containers.

  1. flour, garlic & onion powder, salt, and pepper.

  2. egg & milk

  3. Panko & parsley

Then prep a baking sheet with tin foil & sprayed with a non-stick cooking spray (non flavored is usually the best). Dip the fish in the following order:

  1. flour mixture

  2. egg mixture

  3. Panko mixture

Place on the prepped baking sheet. Place the baking sheet on the middle rack and bake for 8 minutes. flip the fish and bake for another 5-6 minutes or until golden brown.

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#healthy #ovenfried #whitefish


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